28 June 2022

VITALS

• Weight: 69 kg
• BMI: 23
• BG: 6.5 at 7.30 a.m.
• BG: 5.7 at  5.00 p.m.
• BP: 111/65 @ 8.30 a.m.
• BP: 111/68 @  7.00 p.m.
• 8.5 hours of sleep

MEDICATION

• Trajentamet at  7.30 a.m.
• Amlodipine at 9.00 p.m.
• Trajentamet at 9.00 p.m.

SUPPLEMENTS 

• 1 fish oil at 8.00 a.m.
• 1 multivitamin at 8.00 a.m.

SNACKS

• Cashews
• Prunes
• Sunflower kernels 

DIET

• Breakfast: Roti chanai and cup of coffee
• Lunch: Basmati rice with fried spanish mackerel and spinach soup
• Dinner: Basmati rice with fried mackrel and pumpkin soup

EXERCISE 

• 100 chair sit ups
• 100 diaphragmatic breathing
• 100 torso twists
• 100 mountain climbers
• 100  calf acupressure
• 100 thigh acupressure
• 100 arm acupressure
• 100 ear qi gong
• 100 plastic ball squeezes
• 500 stair steps
• 12,300 walking steps
• 30 minutes Ping Shuai Gong 

Dragon fruit in Bali